La Trace des Maquisards de l'Ain
6 February 2027– 7 February 2027 · Oyonnax, FR · Trail
What TrailSplits knows
Beta training plan
Your 19-week training plan
Available verified course facts inform this plan. Missing elevation never creates vertical targets.
18 weeks and 1 day are available instead of the normal 20. The plan stays conservative rather than cramming the missing weeks.
Keep the goal finish-focused and do not increase volume faster because the race is close.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Default starting point: 45 stable km/week, longest recent outing 28 km, 5 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Plan assumptions and limits
- Only 18 weeks and 1 day are available instead of the normal 24 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running32 km; long run 20 km; +450 m
- Easy run
55 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
200 min (about 20 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
65 min (about 6.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Build consistent easy running46.1 km; long run 20 km; +775 m
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
75 min (about 7.6 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
60 min (about 6.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
55 min (about 5.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
200 min (about 20.2 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
65 min (about 6.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Build consistent easy running45.9 km; long run 20.5 km; +875 m
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
70 min (about 6.9 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
65 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 5.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
205 min (about 20.3 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
65 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Absorb the work: reduce volume, keep frequency gentle33 km; long run 14.5 km; +650 m
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
55 min (about 5.5 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
45 min (about 4.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
145 min (about 14.5 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
45 min (about 4.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Build consistent easy running48.1 km; long run 21 km; +1050 m
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
75 min (about 7.6 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
65 min (about 6.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
210 min (about 21.2 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
65 min (about 6.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 6: Build consistent easy running47.9 km; long run 21.5 km; +1125 m
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
75 min (about 7.4 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
65 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 5.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
215 min (about 21.3 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
70 min (about 6.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 7: Build consistent easy running49 km; long run 22 km; +1225 m
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
80 min (about 8 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
60 min (about 6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
220 min (about 22 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
70 min (about 7 km). Keep this genuinely easy, or substitute an easy hike.
Week 8: Absorb the work: reduce volume, keep frequency gentle35 km; long run 15.5 km; +800 m
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
50 min (about 5 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
45 min (about 4.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
155 min (about 15.5 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
50 min (about 5 km). Keep this genuinely easy, or substitute an easy hike.
Week 9: Grow the long run; keep the other runs easy49.9 km; long run 22.5 km; +1375 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
70 min (about 6.9 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
70 min (about 6.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
70 min (about 6.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
225 min (about 22.3 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
70 min (about 6.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 10: Grow the long run; keep the other runs easy51 km; long run 22.5 km; +1500 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
70 min (about 7 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
75 min (about 7.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
70 min (about 7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
225 min (about 22.5 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
70 min (about 7 km). Keep this genuinely easy, or substitute an easy hike.
Week 11: Grow the long run; keep the other runs easy52.1 km; long run 23 km; +1575 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
75 min (about 7.6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
70 min (about 7.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
70 min (about 7.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
230 min (about 23.2 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
70 min (about 7.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 12: Absorb the work: reduce volume, keep frequency gentle37.1 km; long run 16 km; +1000 m
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
60 min (about 6.1 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
50 min (about 5.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
45 min (about 4.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
160 min (about 16.2 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
50 min (about 5.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 13: Grow the long run; keep the other runs easy53 km; long run 23.5 km; +1725 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
75 min (about 7.5 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
75 min (about 7.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
70 min (about 7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
235 min (about 23.5 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
75 min (about 7.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 14: Your longest runs, still at an easy effort53.9 km; long run 25 km; +1850 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
60 min (about 6.1 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long trail day: part 1
250 min (about 25.2 km). Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Long trail day: part 2
125 min (about 12.6 km). Move easily on tired legs. Hiking is valid; stop if mechanics deteriorate.
Week 15: Your longest runs, still at an easy effort54.1 km; long run 25.5 km; +1900 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
65 min (about 6.4 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long trail day: part 1
255 min (about 25.3 km). Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Long trail day: part 2
125 min (about 12.4 km). Move easily on tired legs. Hiking is valid; stop if mechanics deteriorate.
Week 16: Your longest runs, still at an easy effort55 km; long run 25.5 km; +2025 m
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
65 min (about 6.5 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
55 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long trail day: part 1
255 min (about 25.5 km). Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Long trail day: part 2
125 min (about 12.5 km). Move easily on tired legs. Hiking is valid; stop if mechanics deteriorate.
Week 17: Reduce fatigue while retaining a small intensity reminder34.5 km; long run 13 km; +925 m
- Rest
Rest or gentle mobility.
- Short uphill reminder
60 min (about 6 km). Start with 10 minutes easy. Then 5 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
55 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 13 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
50 min (about 5 km). Keep this genuinely easy, or substitute an easy hike.
Week 18: Reduce fatigue while retaining a small intensity reminder25 km; long run 9 km; +750 m
- Rest
Rest or gentle mobility.
- Short uphill reminder
45 min (about 4.5 km). Start with 10 minutes easy. Then 5 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
40 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
90 min (about 9 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
35 min (about 3.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 19: Arrive rested; avoid last-minute fitness work13.6 km before the race; +0 m
- Easy run
40 min (about 3.9 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy run
40 min (about 3.9 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
40 min (about 3.9 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 1.9 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 105 km as planned: start controlled and use the fuelling and kit rehearsed in training. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.